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Need Help Revising my Program (HERE JOHN)

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  • Need Help Revising my Program (HERE JOHN)

    Intro: For the last few months i've been tinkering with creating a program that works for my time schedule, gives me results, wears me down and gives a really good burn. I typically like to superset and have less than aminute between sets, this helps burn a couple extra calories. SO far my biggest problem is Arms day, it gives me trouble and the more i tinker with sets, exercises the closer I am to going postal


    Ok, what was planned was this:

    Standing curls [10,8,8,6] {superset with}
    Close grip bench press [10,8,8,6]
    Incline Curl [10,8,8,6] {superset with}
    Skull crushers [10,8,8,6]
    DB Preacher Curl [10,8,6] {superset with}
    Tricep Pushdown [10,8,6]

    Todays results (keep in mind girl scouts can lift more than me):
    Standing curls (ez bar) 10 X 30, 8X 40, 8 X 45, 6X50
    Close grip bench (first time doing these) 10 X 30, 12 X 45, 10 X 70, 7 X 90
    DB Incline Curl 10 X 20, 10 X 20, 7 X 25
    Skull Crushers (1st time, i normally do overhead ext) 10 X20, 7 X 25 (arms shaking, had trouble controlling so i switched to 2 arm overhead ext) 7 X 40.
    DB Preacher Curl 9 X 20, 7 X 25, 3 X 25
    Tricep Pulldown 10 X 60, 9 X 70, 4 X 75

    My arms are veyr weak and need attention so i thought i'de give them their own day. My arms are exhausted but since january there has been relatively no strength improvement or size increase. What should i do to my Program?
    Ht: 6'1"
    Wt: 200 lb.s
    BF: 20.4% (6/9/06)
    17% (8/2/06)
    Age 20


    Disclaimer: The drunk posts of "Former_Fatkid" in no way represent the opinions of sober "Former_Fatkid", or any of his associates.

    MY SUMMER OF HUGENESS BULK STACK LOG [ALMOST THE WHOLE CL STACK]
    http://controlledlabsforum.com/showthread.php?t=766

  • #2
    Full Program here

    5 Day Split
    Sunday: Upper body
    Bench Press [reps: 10,8,8,6,8] (last set at end of day's work)
    Incline Bench [10,8,6,8]
    Shoulder Press [10,8,8,6,8]
    Upright Row [12,10,8,6]
    Deadlifts [12,8,8,5]
    Barbell Curl [10,8,6]
    Tricep Ext. [10,8,6]

    Monday:Lower Body
    Squats: [10,8,8,6]
    Leg Press [12,10,10,8,6]
    Standing Calf [15,12,10,6] {Superset with}
    Sitting Calf [15,12,10,6]
    Leg Ext. [12,8,6]
    Leg Curls [12,8,6]

    Tues: rest

    Wed: Chest/Back
    Bench Press [10,8,8,6,8] (last set at end of day's work)
    Incline Bench [10,8,6,8]
    DB pull over [12,10,8]
    Back extensions [10,8,8]
    Straight Arm pulldown [10,8,6]
    One Arm row [10,8,6]
    Cable Crossover [10.8,8,6]

    Thurs: Shoulders
    Clean and Press [12,10,8,6]
    Lat Pulldown [12,10,8,6]
    Laterals raises [10,8,6] {superset with}
    Front Raises [10,8,6]
    Arnold Press [10,8,6]
    Bent Row [10,8,6]
    Shruggs [15,12,10,10]

    Friday:Arms
    Standing curls [10,8,8,6] {superset with}
    Close grip bench press [10,8,8,6]
    Incline Curl [10,8,8,6] {superset with}
    Skull crushers [10,8,8,6]
    DB Preacher Curl [10,8,6] {superset with}
    Tricep Pushdown [10,8,6]

    Sat: rest
    Ht: 6'1"
    Wt: 200 lb.s
    BF: 20.4% (6/9/06)
    17% (8/2/06)
    Age 20


    Disclaimer: The drunk posts of "Former_Fatkid" in no way represent the opinions of sober "Former_Fatkid", or any of his associates.

    MY SUMMER OF HUGENESS BULK STACK LOG [ALMOST THE WHOLE CL STACK]
    http://controlledlabsforum.com/showthread.php?t=766

    Comment


    • #3
      1) rest two minutes between sets.. Do not use your weight-lifting session as if it is some kind of cardio session.. That is not efficient.

      2) increase calories.. No matter what you do in the gym, the only thing you are doing to your muscles is tearing them down.. To increase strength and mass, homework must be done at home in the form of proper nutrition.
      www.elitefitsystems.com

      Now with CL and all your other favorites

      Comment


      • #4
        Originally posted by Mr. Aries
        1) rest two minutes between sets.. Do not use your weight-lifting session as if it is some kind of cardio session.. That is not efficient.

        2) increase calories.. No matter what you do in the gym, the only thing you are doing to your muscles is tearing them down.. To increase strength and mass, homework must be done at home in the form of proper nutrition.
        so you think i shoudl leave the day set up as is?

        and off-topc: yeah my bf is at 20.4% I'm getting close!!!!!!!!

        Last edited by Former_Fatkid; 06-08-2006, 05:15 PM.
        Ht: 6'1"
        Wt: 200 lb.s
        BF: 20.4% (6/9/06)
        17% (8/2/06)
        Age 20


        Disclaimer: The drunk posts of "Former_Fatkid" in no way represent the opinions of sober "Former_Fatkid", or any of his associates.

        MY SUMMER OF HUGENESS BULK STACK LOG [ALMOST THE WHOLE CL STACK]
        http://controlledlabsforum.com/showthread.php?t=766

        Comment


        • #5
          Originally posted by Former_Fatkid
          so you think i shoudl leave the day set up as is?

          stop the supersets.
          www.elitefitsystems.com

          Now with CL and all your other favorites

          Comment


          • #6
            Originally posted by Mr. Aries
            stop the supersets.

            alright (i obey your command your hugeness) :bow:


            p.s. we need more smileys
            Ht: 6'1"
            Wt: 200 lb.s
            BF: 20.4% (6/9/06)
            17% (8/2/06)
            Age 20


            Disclaimer: The drunk posts of "Former_Fatkid" in no way represent the opinions of sober "Former_Fatkid", or any of his associates.

            MY SUMMER OF HUGENESS BULK STACK LOG [ALMOST THE WHOLE CL STACK]
            http://controlledlabsforum.com/showthread.php?t=766

            Comment

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